3.30.20

Throughout today in office:

20 minute EMOM: 1 TGU each arm.

RR Pull Ups:
12-9-8-7-7

3.28-29.20

5 mile run on Saturday and 6 mile run on Sunday

3.24.20

Working from home workout. 

- 10 pull ups

- 20 KBS (53#)

- 20 sit ups

- 15 curls each arm @30

- 20 push ups 

4 rounds, skipped KBS on last round. 

3.25.20

4 mile run

5k record, 25:48

3.24.20

While working from home. 

4 rounds:

- 10 pull ups

- 20 KBS @53

- 20 abmat sit ups 

- 15 curls each arm @30

- 20 push ups

(Didnt do KBS on last round)

3.23.20

RR 12-9-7-7-7 

Pull ups during day. 

+ 10 sets of 10, 62 total 

3.22.20

5 mile run

3.20.20

5 mile run

3.19.20

4 min tabata air dyne...53 calories

RR 12-9-7-7-7

SS

 Bench @ 225 

Rows (hanging from barbell) 

SS

-  pull ups 

- dips 

Press 

3 x10 @ 95 

Curls: 3x15 @ 30

3.18.20

1 mile run warm up

Deadlifts

10@135, 10@185

5×12 @235 

10 Minute EMOM: 2 Power Cleans @185

Outdoor run.  3.1 miles 

3.16.20

Airdyne warm up: 50 calories, 3:29

RR SS 12-9-7-7-7

Bench @ 225, pull ups

(Stopped pull ups after first set, didn't make logistic sense)

3x10 @165

RR ss: 12-9-7-7-7

Dips & pull-ups 

(Picked up pull ups on second round)

3 mile run outside 

3.12.20

45 minute peloton fun run: 4.6 miles 

3.11.20

30 min peloton run, intervals: 3.2 miles 

4 rounds 

10 backsquats (95, 3 x 185)

15 RKBS (53)

4 x 15:

- hip extensions +25#

- sit ups

3.10.20

RR 12-8-7-7-6

SS bench @225, pull ups

SS: dips , DB rows @70 (first set of dips was spicy)

3x12

- DB curls @35

- Arnold's @35

- DB bench @60 (got spicy)

30 minute Peloton run

3.6.20

20 Minute Peloton run: 20:44 2.5 mile run, 16:44 2 mile

5 Rounds:

10 DL@ 185 235 (x4)

15 Goblet squats @53

10 Minute EMOM

C&J @185

A little light / easy...maybe do 2x@90 seconds, or every 45 seconds...maybe go 205

3.5.20

RR bench @225 and pull ups:

11-8-7-6-6

Dips and machine rows @115

11-8-7-6-6

3× 12ai

- 35# DB Curls

- 35# DB Arnold's 

- 55# DB bench

3x12

- DB pull Overs @55

- band pull apart

- 7-7-7 curls at 30

Tricep extensions soon burnout on machine 60# down

3.4.20

45 minute peloton run, 4.67 miles

3.3.20

30 minute peloton interval: 3.5 miles in 31:40

Backsquats:

12s at: 135 - 185 (5 sets)

RDLs 4×10 @185

3 Rounds 

12 hip extensions @25

10 walking lunge @50# DB